Warm Up:
1 set:
400-m run (easy pace)
25-ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump
1 set:
200-m run (moderate pace)
3 rounds for quality:
5 scap pull-ups
10 plank shoulder taps (R/L) to down dog
10 bootstrappers
200-m run FAST/STRIDE
Specific Warm-Up:
1 round:
6 box step-ups (low box)
6 box jumps (step down)
6 box step-ups (medium or high box)
6 box jumps (step down)
WOD:
AMRAP 10:
12 box jumps (24/30 in)
3 rope climbs
Intermediate:
AMRAP 10:
12 box jumps (20/24 in)
1 rope climb
Beginner:
AMRAP 10:
12 box jumps (16/20 in)
3 pull-to-stands
HOME WOD:
AMRAP 10:
12 broad jumps (4/5 ft)
10 alternating DB renegade rows (35/50 lb)
– Use two DBs.
Movement scaling options:
Box jump: Reps, box height, step-ups
Rope Climb: Reps, rope height, pull-to-stands
Post-Workout Skill Work:
3 sets:
:30 V-ups
– Rest 1:00